Check out this healthy alternative to traditional salsa, featuring corn, tomato, and black beans.

Chips and salsa are a staple for any game day. Although some cream- or cheese-based dips can be tasty, they are often packed with hidden fats, sodium, and empty calories.

As a healthier option, look to vegetable-based dips that can be as equally satisfying as their cheesier counterparts. Check out this healthy alternative to traditional salsa, featuring corn, tomato, and heart-healthy black beans.

Recipe serves: 20 (1 oz portion)


  • 5 1/2 ounces fresh or frozen corn kernels (thawed if frozen)
  • 1 ounce red onion, minced
  • 1 1/4 teaspoons fresh cilantro, chopped
  • 1/8 teaspoon fresh thyme, chopped
  • 1/2 oz sweet red peppers, diced
  • 11 ounces fresh plum tomatoes, diced
  • 4 ounces canned black beans, rinsed
  • 1 1/4 teaspoons olive oil
  • 1 teaspoon balsamic vinegar
  • 1/8 teaspoon kosher salt


  1. In a hot, dry skillet, roast the corn until lightly browned. Cool quickly to internal temperature of 40 F.
  2. Combine all ingredients and mix well.
  3. Hold refrigerated at an internal temperature of 40 F or below for service.
  4. Use within 24 to 48 hours. Serve with corn chips.

Editor's Note: This recipe was originally published on , and was last reviewed on .

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